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/home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/modules/class-taxonomy.php on line 8 Swimming – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. Tue, 04 May 2021 20:51:50 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.2 https://capitalac.com/wp-content/uploads/2018/08/The-Capital-Athletic-Club-Site-Icon-150x150.png Swimming – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com 32 32 How to Diversify Your Weekly Workout Routine https://capitalac.com/the-capital-athletic-club-blog/how-to-diversify-your-weekly-workout-routine/ Tue, 04 May 2021 20:49:17 +0000 https://capitalac.com/?p=2831 Let’s ask ourselves some key questions about our fitness routine…

Are you constantly doing the same workouts over and over again?

Has your gym workout routine been the same for over 6 months?

Is your workout routine starting to feel like a chore?

Are you still seeing progressive results from your workout routine?

Are you even excited to get to the gym?

If your answers to these questions are coming to the conclusion that you’ve been doing the same exact workout routine for more than 6 months and you’re no longer seeing progressive results, let alone even enjoying your workouts anymore, than it’s time to change it up! Having diversity in your training ensures that you are challenging your body in different ways and generating new and positive results, physically & mentally. Our recommendation from our Training Department focuses on having a weekly split routine that consists of different training methods designated for specific days of the week! Each day should be specified for a different muscle group(s) and should practice progressive overload or progressive training trajectory that is appropriate for your fitness level and that should produce results that align with your personal goals. In some cases, you may want to go to the gym and train for body re-composition, which means you are losing body fat and building new lean muscle tissue for a toned and lean body physique. In other cases, you may have more performance-based goals for general functional fitness and/or performance in your weight lighting workouts/cardio workouts.

Here’s a general example of a weekly split routine incorporating multiple training methods with resistance & cardio programming:

  • Monday: Upper Body Resistance Training  (Back & Biceps) 50 minutes
  • Tuesday: Swim Laps for 45 minutes
  • Wednesday: Lower Body Resistance Training 60 minutes
  • Thursday: Active Recovery Day with Walking & Stretching
  • Friday: Full Body Resistance Training 45 minutes
  • Saturday: Yoga Class for 60 minutes
  • Sunday: Active Recovery Day with Walking & Stretching/Mobility
** The program listed above is a general weekly training protocol provided as an example for diverse programming, but is not generally intended for everyone reading this article. We strongly recommend that you consult with your Doctor and a Personal Training Professional to prescribe personalized training protocols for your needs. 

 

Having a diverse training routine allows your body optimal amounts of rest as well as optimal time to train for specific goals like lean muscle gain/development, strength & performance, stabilization, core strength, cardio-respiratory fitness, and overall functional movement patterns. To simplify different types of exercise, we recommend having the following general protocols present in your regular workout/exercise routine for optimal health & fitness:

  • Resistance/Strength Training

  • Cardio Training Ranging from Low Intensity to High Intensity

Low Intensity Cardio Examples: Walking, Light swimming, Walking in the Pool, Flat Surfaced Hiking, Slow Elliptical/Treadmill

Moderate Intensity Cardio Examples: Stairmaster Medium Speed, Jogging/Paced Running, Moderate Paced Rowing, Recreational Sports, Continuous Lap Swimming, Bicycling, Dancing, Water Aerobics

High Intensity Cardio Examples: Interval Training, Sprinting, Cycle Classes, Sports Conditioning, Fast Rowing, Assault Bike, Burpees, Jumping Jacks, Plyometrics, Speed & Quickness Drills

  • Flexibility & Mobility

  • Core Strength & Stabilization Training

By implementing and practicing recommended programming like flexibility work and core strength & stabilization we are only solidifying better performance during our training as well as preventing injury!

 

Here at The Capital Athletic Club, we have a full-service selection of different amenities that offer a wide variety of exercise outlets:

  • CAC Swimming Pool

    • Open all Club hours with lane reservations that can be made as early as the day before over the phone with active membership.

    • Aqua Fit Classes are also in session and included in membership!

CAC Pilates Reformer

  • The  Club offers several levels of Reformer classes as well as Tower/Circuit classes. Members may reserve a spot in class one day prior to or on the day of class. (Members are required to complete the Quick Start Program before attending classes in the Pilates studio.) Please see the information below.

CAC Cycle/Spinning

  • Our cycle instructors work participants in different energy zones focusing on cardiovascular conditioning and muscular endurance. Anyone can cycle because you control the resistance determining the intensity. Please note beginners should arrive 10 minutes prior to class time for bike set-up. Most classes are composed of a 45- 50 minute rides (unless otherwise stated) and take place morning, lunch hour and evening. We recommend a heart rate monitor for all participants.

CAC Small Group Training

  • The CAC Small Group Training (SGT) program provides our members with a unique, hybrid training experience.  Blending the camaraderie and energy of a group exercise class with the specific direction of CAC’s professionally-certified personal trainers, the classes within CAC SGT yield a focused session with a lower cost.  Held in our specially-designed Studio X, these classes (typically of four to seven people) offer you the challenge of formats unique to this training environment.  
]]> Escape The Summer Heat & Discover The Benefits of Pool Exercise https://capitalac.com/the-capital-athletic-club-blog/escape-the-heat-this-summer-discover-the-benefits-of-pool-exercise/ Mon, 22 Jul 2019 18:00:55 +0000 http://capitalac.com/?p=2068 Without a doubt, Sacramento is a wonderful city to live in with so many possibilities to explore fitness in all forms. Our region makes it even more desirable as we are within a 2-hour drive from destinations like, Lake Tahoe and San Francisco. The seasons are more forgiving than most cities in the United States, but if you are a Sacramento resident, you know the feeling of the dreaded summer heat. Although, we have the luxury of being so close to two huge destination cities, we are typically more interested in enjoying our weekends here in the city of trees. The hard part is figuring out a way to cool off when Summer persists. Luckily, The Capital Athletic Club has one of the best private outdoor pools in the Sacramento region! In this article, we will talk about the benefits of pool exercise as well as the different ways to take advantage of pool access!

Capital Athletic Club Swimming

Open All Club Operating Hours

Monday-Friday: 5:30am to 10pm
Saturday: 8am to 6pm
Sunday: 9am to 4pm

 

25 Yards in Length and 3.5 feet deep the entire length

72 Lengths equals 1 Mile

36 Lengths equals 1/2 Mile

 

4 Lanes Available during non-class times.

2 Lanes Available during class times.

 

Limited Membership at CAC: Everyone must be willing to share a lane if 4 pool users are occupying lanes. On average, 1-3 pool users are occupying lanes throughout the day.

 

Incorporating pool exercise into your weekly workout routine can be much more versatile than you think! You can plan a workout with lap swimming, water resistance training, and even Water Fit classes with great music and an instructor to structure your workout and encourage you to complete 45-60 minutes of cardiovascular exercise. Keep reading below as we outline the specifics on these three different types of pool exercise:

  • Lap Swimming: With each unique lap swimming pool, you will be swimming lengths with may different swimming strokes to choose from. Each stroke has a specific technique that can help you improve strength, flexibility, joint health, and mobility. For most swimmers, the traditional freestyle stroke can be ultra-effective in keeping your heart rate up for cardiovascular improvement as well as achieving a full-body workout. We recommend swimming laps at your comfortable pace for 30 minutes or more. A key component is performing your desired swimming stroke in a relaxed, natural fashion so that your body can move more freely through the water and work against the water resistance. If you are not familiar with a proper swimming technique or would like to improve your confidence in lap swimming, CAC has a swim coach on our pool desk available to help anyone interested in improving their water skills Monday-Thursday evenings. CAC’s swim coach posts weekly workouts for any swimmer getting their training done in the water.
  • Water Resistance Training: Pool exercise does not always have to be traditional lap swimming. Many pool users practice a variety of movements such as, walking, sprinting, or other forms of movement in the water instead of walking on a treadmill or running on a concrete sidewalk. Many individuals underestimate the challenge of walking laps in a pool until they experience it physically. This form of exercise is much lower impact than performing cardio exercise on equipment or outdoors as the body is relieved of the full weight that is absorbed through the joints when doing cardio. The additional resistance that your body experiences from water pushes your muscles to work harder and smarter to move through the heavier density of water. Many healthcare professionals and physical therapists prescribe Water Resistance training, otherwise known as Aquatherapy, to help their patient improve mobility without causing more damage or delays in rehabilitation.
  • Water Fit/Water for Athletes Classes: Classes in the pool can be fun and engaging for those who are looking for a fun workout and/or an alternative to high intensity classes that can cause high impact to the body. CAC has a wonderful selection of weekly Water classes that includes formats such as, Water Fit Aerobics to get the heart rate up with rhythmic movement to fun music and Water for Athletes that challenges an individual typically accustomed to higher intensity group classes without the high impact that someone would experience during classes like HIIT, Cardio Conditioning, or BootCamp. Both water class formats offered on Capital Athletic Club’s group exercise schedule incorporate various swim equipment that enhances the experience during your class. Water Fit can incorporate water weights and noodles to help strengthen upper body and core muscle groups. Water for Athletes incorporates kickboards, pool boys, water weights, and hand fins to help enhance the specific resistance that each exercise requires. Swim equipment is such a great tool to enhance your pool workout and strengthen any muscle group that you would to improve on.

 

It’s no surprise that getting in the pool can motivate someone to go workout more because your workout can be fun rather than tedious. Swimming can also be a nostalgic memory of younger experiences, which can motivate an individual to experience the feeling of youthfulness and more energy that comes from regular exercise. Fun Fact: Did you know that an individual burns more calories during a 30 minute swim workout opposed to jogging the same amount of time? On average, depending on the intensity of your swim OR run, you can burn an average of 75 calories more per ½ hour!

 

Don’t let time pass you by! Escape the Sacramento summer heat and visit us here at The Capital Athletic Club to check out our outdoor pool and spa areas! You just might find your new oasis away from home and work!

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